| Nutritional Information | Units | % RDI | ||
| Calories | 220 | kcal | 11% | |
| Energy | 930 | kJ | - | |
| Total Fat | 12 | g | 19% | |
| Saturated Fat | 2·5 | g | 13% | |
| Trans Fat | 0·17 | g | - | |
| Cholesterol | 14 | mg | 5% | |
| Sodium | 350 | mg | 15% | |
| Total Carbohydrate | 21 | g | 7% | |
| Sugars | 1·6 | g | - | |
| Dietary Fiber | 3·7 | g | 15% | |
| Protein | 6·2 | g | 12% | |
| Fats | Weight | % RDI | ||
| Total Fat | 12 | g | 19% | |
| Saturated Fat | 2·5 | g | 13% | |
| 4:0 | 0·02 | g | - | |
| 6:0 | 0·02 | g | - | |
| 8:0 | 0·01 | g | - | |
| 10:0 | 0·03 | g | - | |
| 12:0 | 0·03 | g | - | |
| 13:0 | - | - | ||
| 14:0 | 0·17 | g | - | |
| 15:0 | 0·02 | g | - | |
| 16:0 | 1·4 | g | - | |
| 17:0 | 0·04 | g | - | |
| 18:0 | 0·72 | g | - | |
| 20:0 | 0·06 | g | - | |
| 22:0 | 0·03 | g | - | |
| 24:0 | 0·02 | g | - | |
| Monounsaturated Fat | 6·7 | g | - | |
| 14:1 | 0·03 | g | - | |
| 15:1 | 0 | g | - | |
| 16:1 undifferentiated | 0·11 | g | - | |
| 16:1 c | 0·1 | g | - | |
| 16:1 t | 0·01 | g | - | |
| 17:1 | 0·03 | g | - | |
| 18:1 undifferentiated | 6·4 | g | - | |
| 18:1 c | 6·2 | g | - | |
| 18:1 t | 0·13 | g | - | |
| 18:1-11t (18:1t n-7) | - | - | ||
| 20:1 | 0·11 | g | - | |
| 22:1 undifferentiated | 0·004 | g | - | |
| 22:1 c | 0·004 | g | - | |
| 22:1 t | 0 | g | - | |
| 24:1 c | 0 | g | - | |
| Polyunsaturated Fat | 2·5 | g | - | |
| 18:2 undifferentiated | 2·1 | g | - | |
| 18:2 t not further defined | 0·03 | g | - | |
| 18:2 i | - | - | ||
| 18:2 t,t | - | - | ||
| 18:2 CLAs | 0·02 | g | - | |
| 18:2 n-6 c,c | 2·1 | g | - | |
| 18:3 undifferentiated | 0·33 | g | - | |
| 18:3 n-3 c,c,c (ALA) | 0·32 | g | - | |
| 18:3 n-6 c,c,c | 0·01 | g | - | |
| 18:3i | 0 | g | - | |
| 18:4 | 0 | g | - | |
| 20:4 undifferentiated | 0·01 | g | - | |
| 20:2 n-6 c,c | 0·005 | g | - | |
| 20:3 undifferentiated | 0·004 | g | - | |
| 20:3 n-3 | 0 | g | - | |
| 20:3 n-6 | 0·004 | g | - | |
| 20:4 n-6 | - | - | ||
| 20:5 n-3 (EPA) | 0·001 | g | - | |
| 21:5 | - | - | ||
| 22:4 | 0·002 | g | - | |
| 22:5 n-3 (DPA) | 0·003 | g | - | |
| 22:6 n-3 (DHA) | 0 | g | - | |
| Omega 3 Fatty Acids | 0·32 | g | - | |
| Omega 6 Fatty Acids | 2·1 | g | - | |
| Trans Fat | 0·17 | g | - | |
| Total Trans-monoenoic | 0·14 | g | - | |
| Total Trans-polyenoic | 0·03 | g | - | |
| Carbohydrates & Proteins | Weight | % RDI | ||
| Total Carbohydrate | 21 | g | 7% | |
| Starch | 15 | g | - | |
| Sugars | 1·6 | g | - | |
| Sucrose | 0·27 | g | - | |
| Glucose (Dextrose) | 0·23 | g | - | |
| Fructose | 0·27 | g | - | |
| Lactose | 0·87 | g | - | |
| Maltose | 0 | g | - | |
| Galactose | 0 | g | - | |
| Protein | 6·2 | g | 12% | |
| Tryptophan | 0·06 | g | - | |
| Threonine | 0·22 | g | - | |
| Isoleucine | 0·28 | g | - | |
| Leucine | 0·54 | g | - | |
| Lysine | 0·34 | g | - | |
| Methionine | 0·12 | g | - | |
| Cystine | - | - | ||
| Phenylalanine | 0·29 | g | - | |
| Tyrosine | 0·17 | g | - | |
| Valine | 0·33 | g | - | |
| Arginine | 0·35 | g | - | |
| Histidine | 0·19 | g | - | |
| Alanine | 0·35 | g | - | |
| Aspartic Acid | 0·59 | g | - | |
| Glutamic Acid | 1·1 | g | - | |
| Glycine | 0·33 | g | - | |
| Proline | 0·51 | g | - | |
| Serine | 0·29 | g | - | |
| Hydroxyproline | 0·09 | g | - | |
| Vitamins | Weight | % RDI | ||
| Vitamin A | 240 | IU | 5% | |
| Retinol | 36 | µg | - | |
| Retinol Activity Equivalent | 42 | µg | - | |
| Beta Carotene | 64 | µg | - | |
| Alpha Carotene | 1 | µg | - | |
| Beta Cryptoxanthin | 19 | µg | - | |
| Lycopene | 250 | µg | - | |
| Lutein + Zeaxanthin | 46 | µg | - | |
| B-1 (Thiamin) | 0·07 | mg | 5% | |
| B-2 (Riboflavin) | 0·14 | mg | 8% | |
| B-3 (Niacin) | 1 | mg | 5% | |
| B-5 (Pantothenic Acid) | 0·33 | mg | 3% | |
| Vitamin B-6 | 0·16 | mg | 8% | |
| B-7 (Folate) | 14 | µg | 4% | |
| Folic Acid | - | - | ||
| Food Folate | 14 | µg | - | |
| Dietary Folate Equivalent | - | - | ||
| Vitamin B-12 | 0·31 | µg | 5% | |
| B-12, manufacturer added | - | - | ||
| Vitamin C | 0 | mg | 0% | |
| Vitamin D | - | - | ||
| Vitamin D2 (Ergocalciferol) | - | - | ||
| Vitamin D3 (Cholecalciferol) | - | - | ||
| Vitamin D (D2 + D3) | - | - | ||
| Vitamin E (Alpha-tocopherol) | 1·8 | mg | 10% | |
| Vit E, manufacturer added | - | - | ||
| Beta Tocopherol | 0·04 | mg | - | |
| Gamma Tocopherol | 3 | mg | - | |
| Delta Tocopherol | 0·24 | mg | - | |
| Alpha Tocotrienol | 0·11 | mg | - | |
| Beta Tocotrienol | 0·17 | mg | - | |
| Gamma Tocotrienol | - | - | ||
| Delta Tocotrienol | 0·12 | mg | - | |
| Vitamin K (Phylloquinone) | 6·4 | µg | 8% | |
| Menaquinone-4 | - | - | ||
| Dihydrophylloquinone | 21 | µg | - | |
| Betaine | - | - | ||
| Choline | - | - | ||
| Minerals | Weight | % RDI | ||
| Calcium | 47 | mg | 5% | |
| Iron | 1 | mg | 6% | |
| Magnesium | 33 | mg | 8% | |
| Phosphorus | 150 | mg | 15% | |
| Potassium | 300 | mg | 6% | |
| Sodium | 350 | mg | 15% | |
| Zinc | 1·1 | mg | 7% | |
| Copper | 0·1 | mg | 5% | |
| Fluoride | - | - | ||
| Manganese | 0·2 | mg | 10% | |
| Selenium | 8·1 | µg | 12% | |
| Fiber, Sterols, Alcohol etc | Weight | % RDI | ||
| Dietary Fiber | 3·7 | g | 15% | |
| Cholesterol | 14 | mg | 5% | |
| Phytosterols | - | - | ||
| Stigmasterol | - | - | ||
| Campesterol | - | - | ||
| Beta-sitosterol | - | - | ||
| Alcohol | - | - | ||
| Caffeine | - | - | ||
| Theobromine | - | - | ||
| Ash | 1·8 | g | - | |
| Water | 58 | g | - | |
%RDI is the percentage of the Recommended Daily Intake or Reference Daily Intake, based on people 4 years or older on a 2,000 calories a day diet. See this Wikipedia page.
Entries marked with '-' represent missing or incomplete values. Some assumptions were made with the calculation of omega 3 and omega 6 fatty acids, so they may occasionally be inaccurate.
Nutritional data for the foods listed are kindly supplied by US Department of Agriculture, Agricultural Research Service.
2016. Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28 (Slightly revised). Version Current: May 2016. http://www.ars.usda.gov/nea/bhnrc/mafcl
You can browse our version of the USDA food list here, or use the search box above.
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